The Ultimate Do-it-at-Home Workout

Trainer Jari Love designed an at-home workout with equipment that costs less than $100. Plus, all of these moves do double duty. "You're using multiple muscles with each exercise, so you'll work harder and burn more calories in less time," Love says.

If you're a beginning exerciser, complete one set of each move and repeat the workout twice a week. More advanced exercisers can do three sets of each exercise, repeating the workout three to four times a week with at least 1 day off between sessions.

1. Bent-leg Deadlift Band Curl

Sets: 1 • Reps: 12

Stand on a band with your feet hip-width apart, holding the handles with your palms facing forward. Bend your knees slightly, and keeping your back straight, lower the handles toward the floor. Squeeze your hamstrings and glutes to pull yourself back up to start. As you rise, curl the handles to your chest. Lower your arms and repeat the sequence 12 times.

2. Stability Ball Leg Lift

Sets: 1 • Reps: alternate legs for 10

Place your shins on a ball and walk your hands out until you're in the plank position. Pull your abs tight to keep your body stable. Next, raise your left leg, squeezing your glutes to lift it a few inches above the ball. Release and repeat with your right leg, alternating for 10 reps.

3. Bridge Chest Press

Sets: 1 • Reps: 12

Lie on your back with your knees bent and feet flat on the floor. Hold an 8- to 12-pound dumbbell in each hand, keeping the weights directly above your chest with your palms facing away from you. Press your hips off the floor until your torso forms a straight line, and contract your abs to hold yourself still. Next, press the weights straight up above your chest and then lower them, repeating for a set of 12. Lower your hips after each set.

4. Triceps Leg Extension

Sets: 1 • Reps: 8 each leg

Stand with your feet together, holding an 8- to 12-pound dumbbell with both hands. Contract your abs, lift the dumbbell overhead, and drop your hands behind your head, keeping your elbows next to your ears. Next, push the dumbbell back up toward the ceiling and simultaneously extend your right leg to the side. Release to start and do eight reps with each leg. For more of a challenge, do this move on a Bosu or foam pad.

5. Unilateral Pulsing Pushup

Sets: 1 • Reps: 5

Get into a pushup position, keeping your hands below your shoulders, and pull your abs tight. Lower your body until it's about an inch from the floor and pulse down for three counts. Next, push back to start, and as you rise, cross your right hand over your left. Then move your left hand out to the left and do another pushup, pulsing down again for three counts. When you push up, cross your left hand over your right and repeat to the right. Complete five total reps.

6. Standing Lunge Shoulder Cross

Sets: 1 • Reps: 10 per side

Hold a 5-pound dumbbell in your right hand and step forward with your left foot as if you're about to lunge. Bend your right elbow 90 degrees and raise it so that it's in line with your shoulder, with your palm facing forward. Next, sink down until your left thigh is parallel to the floor. As you lower into the lunge, bring the dumbbell down and across your body to the outside of your left thigh. Press up with your leg, and raise your arm to start. Do 10 reps before switching sides.

8. Ab Chopper

Sets: 1 • Reps: alternate sides for 30 without weights

Lie on your back with your hands clasped straight overhead. Contract your abs and crunch up, bringing your hands over to the outside of your left thigh. Lower to start and repeat to the right, alternating sides for 30 reps. As you get stronger, grab a 3- to 5-pound dumbbell with both hands, and do 12 reps per weighted set.

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